one body part daily... experianced lifters please

[Mass Insanity]

Whats some input on working one body part daily...example.

mon chest
tues back
wed shoulder
thurs off
fri arms
sat legs
sun off

looking for input from experianced serious lifters please. I just don't have time to hit multiple groups.. I also take 45 sec breaks between sets.. I'm reaching failure with all work out days.

 

[dabuffguy]

Whats some input on working one body part daily...example.

mon chest
tues back
wed shoulder
thurs off
fri arms
sat legs
sun off

looking for input from experianced serious lifters please. I just don't have time to hit multiple groups.. I also take 45 sec breaks between sets.. I'm reaching failure with all work out days.

It works for me doing 1 part a week. I'd spread upper body days though and throw in a leg day in between so that you have:

Chest, legs, off, shoulders, back, arms off

My reasoning is to give an optimum gap between shoulders and chest. This is what I do. It's not the only right way. Do what works for you. However, the reason I do it like this is because the shoulders are used quite a bit during bench pressing, and a fair amount while doing your back too. Taking two days in a row of using your shoulders, then doing delt specific excerises the third day puts you in a spot where you won't be able to lift as well and be more prone to injury.

Also, I am not a fan of an entire day dedicted to arms. I'd throw tri's in with shoulders or chest, and bi's in with back.

That's my suggestions. Others will have different opinions and philosophies.

 

[ExtraMile]

I do kind of exept i throw in 2 sets of triceps after shoulder, 4 sets of triceps after chest and 3 sets of bicep after leg, oh and 3 sets forearms on leg day also. other than that though I have
Monday - Chest
Tuesday - Back
Wednesday - Off
Thursday - Off
Friday - Shoulders
Saturday - Legs
Sunday - Off

Best gains from a routine iv ever had.

 

[Mass Insanity]

It works for me doing 1 part a week. I'd spread upper body days though and throw in a leg day in between so that you have:

Chest, legs, off, shoulders, back, arms off

My reasoning is to give an optimum gap between shoulders and chest. This is what I do. It's not the only right way. Do what works for you. However, the reason I do it like this is because the shoulders are used quite a bit during bench pressing, and a fair amount while doing your back too. Taking two days in a row of using your shoulders, then doing delt specific excerises the third day puts you in a spot where you won't be able to lift as well and be more prone to injury.

Also, I am not a fan of an entire day dedicted to arms. I'd throw tri's in with shoulders or chest, and bi's in with back.

That's my suggestions. Others will have different opinions and philosophies.

Good idea, now that I think about it I do what I like first living what I dislike for last.. makes since on the injury part though. Don't guess you think about that much. After 10yrs of hitting the gym I figured I like to get new advice.. switch things up try new shit.

 

[bblazer]

Here's my split. Maybe open to a lot of criticism, but after listening to my body, it is what works well for me. Also understand that each time I work the part it may be in a different way, as in a higher volume day or a max effort day, or speed day etc.

Monday - Squats & calf raises
Tuesday - Bench & Standing Overhead presses
Wednesday - Deadlifts (sumo) and hypers or revers hypers & abs
Thursday off
Friday - combo day. This will be the day I work auxiliary muscle groups in support of the above movements.
Saturday - off
Sunday - alternating off one week with high rep very low weight speed/form work the other week.

Somewhere during the week I run ~ 12 miles (4, 3 mile days) - I know this is kinda stupid for a PLer, but I love to run, but it is only at a 8-9 min mile pace

B-

 

[NJL52]

Don't know why people on this forum have an obsession with branching from the most standard and tested routines that have produced gains for thousands in favor of splits with nothing but a few guys vouching that they work.

*shrug*

 

[bblazer]

Don't know why people on this forum have an obsession with branching from the most standard and tested routines that have produced gains for thousands in favor of splits with nothing but a few guys vouching that they work.

*shrug*

Because not every routine works the best for every body.

B-

 

[Big_BK]

Exactly, nobody should have the same routine because nobody will react to that routine the same as the next person. Everything needs to be tweaked to accommodate you and your goals, thats not to say everyone knows how to do it properly though..... As you can guess most dont.

 

[wills_got_rythm]

Don't know why people on this forum have an obsession with branching from the most standard and tested routines that have produced gains for thousands in favor of splits with nothing but a few guys vouching that they work.

*shrug*

So, no disrespect but what is your suggestion?

 

[NJL52]

Exactly, nobody should have the same routine because nobody will react to that routine the same as the next person. Everything needs to be tweaked to accommodate you and your goals, thats not to say everyone knows how to do it properly though..... As you can guess most dont.

That's the point. You need to have very thorough understanding of body mechanics in general and your own body specifically if you intend to do create your own routine.

The concept behind the standard routines is that 99% of the time they will provide better results then asking some random person on the internet to provide you with a routine specially catered toward your body.

If you don't know what works for you specifically(which you obviously don't if you are asking for help from random people on the internet) then you are best off sticking to a mechanized program.

At one point this forum understood that, seems to be overrun lately tho =o

 

[Big_BK]

Gotta agree with that.

 

[DaveTSI]

Whats some input on working one body part daily...example.

mon chest
tues back
wed shoulder
thurs off
fri arms
sat legs
sun off

looking for input from experianced serious lifters please. I just don't have time to hit multiple groups.. I also take 45 sec breaks between sets.. I'm reaching failure with all work out days.

i dont really agree with this type of training because you really cant isolate these bodyparts, unless of course you are training exclusively on isolation machines and movements. and if thats the case you are completely wasting your time. If you look at what muscles you are really using on these days your schedule looks something like this:

mon chest... arms, shoulders
tues back..... arms, shoulders, legs (if you are deadlifting, which you better be)
wed shoulder.... arms, chest, back
thurs off
fri arms.... really? more arms?
sat legs.....back(if you are squatting, which you better be)
sun off

 

[bblazer]

^^^^^
Isolation machines are for rehab.

B-

 

[dabuffguy]

^^^^^
Isolation machines are for rehab.

B-

lollololol


If you have done all of your core lifts and want to do some additional isoaltion excercises, I see nothing wrong with it.

 

[mattu3743]

lollololol


If you have done all of your core lifts and want to do some additional isoaltion excercises, I see nothing wrong with it.

i agree with you

 

[bblazer]

The problem with isolation machines is that you can't throw them on the floor and yell "fuck yea" after each set like you can with dumbbells.

B-

 

[LucSulla]

The problem with isolation machines is that you can't throw them on the floor and yell "fuck yea" after each set like you can with dumbbells.

B-

Yeah, that is certainly my biggest problem. My gym hates it when I get done with a bitchin set of machine bicep curls, kick over the machine, stand on it like Columbus claiming Hispaniola for Spain, yell "fuck yeah", and start high-fiving anyone one who walks by.

 

[wills_got_rythm]

yeah, that is certainly my biggest problem. My gym hates it when i get done with a bitchin set of machine bicep curls, kick over the machine, stand on it like columbus claiming hispaniola for spain, yell "fuck yeah", and start high-fiving anyone one who walks by.

hahahahahaha.......bwhahahahaha.....bwahaaahhhhaaaahhhh

 

[Mass Insanity]

i dont really agree with this type of training because you really cant isolate these bodyparts, unless of course you are training exclusively on isolation machines and movements. and if thats the case you are completely wasting your time. If you look at what muscles you are really using on these days your schedule looks something like this:

mon chest... arms, shoulders
tues back..... arms, shoulders, legs (if you are deadlifting, which you better be)
wed shoulder.... arms, chest, back
thurs off
fri arms.... really? more arms?
sat legs.....back(if you are squatting, which you better be)
sun off

Fuck I like arms..... so whats your suggestion? Switch it up or leave it.

 

[bblazer]

 

[Mass Insanity]

Hah hah hah fucker... I work my damn legs thank you..

 

[Strongbow]

It works for me doing 1 part a week. I'd spread upper body days though and throw in a leg day in between so that you have:

Chest, legs, off, shoulders, back, arms off

My reasoning is to give an optimum gap between shoulders and chest. This is what I do. It's not the only right way. Do what works for you. However, the reason I do it like this is because the shoulders are used quite a bit during bench pressing, and a fair amount while doing your back too. Taking two days in a row of using your shoulders, then doing delt specific excerises the third day puts you in a spot where you won't be able to lift as well and be more prone to injury.

Also, I am not a fan of an entire day dedicted to arms. I'd throw tri's in with shoulders or chest, and bi's in with back.

That's my suggestions. Others will have different opinions and philosophies.

Good Advice right there, this is what I do and it has worked well for me.